29 Pax tested their physical limits in the famous lab of a MadScientist
16 Ruckers took on 2.4 mi through the quiet and dangerous neighborhood of Vermillion
Some Ruckers decided to keep their rucks for the beatdown. The beatdown went down like this:
Warmorama
Mosey around DPK (First BS call from the Ruckers)
Circle up in front of DPK
Disclaimer from the Podium
SSH X 25 IC
Cotton Pickers x 15 IC (Yes Jenny I was winded)
Mountain Climbers 15 IC
Step ups OYO x 20
Mosey to the basement of DPK (More BS calls)
The Thang
Partner up- Size does not matter
3 Different Rounds
-DPK stairwell consists of 3 doors from the basement to the top. First round = 1st door Second round = 2nd, 3rd Round = top
Round 1
Partner 1- Bunny hop the stairs up to the first door
-at top perform 20 Single Count Decline Mericans
-Mosey down the ramps to the basement
Partner 2 – AMRAP Mericans
Flip/ Flop
Round 2
Partner 1 – Bunny hop up the stairs to the second door
-through this door perform 30 single count Incline Mericans
-Mosey down the ramps to the bottom
-Partner 2 – AMRAP Carolina Dry Docks
Flip Flop
Round 3
Partner 1 – Bunny hop up the stairs to the top
-40 Single count dips
-Mosey down the ramps to the basement
Partner 2 – AMRAP Qrt Turn Jump Squats
Flip/Flop
While waiting on Pax to finish
-Wall sits 30-40 Seconds
– 10 IC Mericans
-Wall sits 30-40 Seconds
– IC Air Presses x 15
Slow Mosey to the (Muddy) Rock Pile (BS calls by those with new shoes-sorry)
- AMRAP curls until everyone picked a rock (Jolly made sure to pick a really small one)
Rotate between sets
Sets performed:
- High Curl x 10 IC
- Low Curl –x 10 IC
- Full Curls X 10 IC
- Skull Crushers X 10 IC
- Shoulder Press X 15 IC
- Front Shoulder raises X 10 IC
Slow Mosey to the Parking Deck
Merican time bomb….3,2,1
Mary
40 IC Low Flutters – YHC
15 IC W’s – TBC
10-15 IC LBC’s – could not hear Jenny
15 IC – Makhtar N’Diayes – YHC
8 IC Tbones- (T bone)
Moleskin
-Thank you Tweetsie for allowing me back to lead the strong group.
-Could not make out one Pax on the recording, please sound off in the comments.
– There were a lot of BS calls on the “Ruck Friendly” comment. Sorry ,not sorry?
-A quiet Pierogi? What has Race City done to you?
-Jenny brought his inner Pierogi out with some heavy mumble chatter
– Yes I have TRex/Gator Arms….I blame it on baseball…or genetics…I am working on it
– Jolly- I hope this workout makes you eat a chilly bowl
– Brian (FNG)- Great work man. I hope you make it back out!
-Jimmy O- its always an honor to be present when you take us out. Thank you!
I hope this workout started your day of right.
Announcements
2/6 Polar Bear – CSAUP- It will be awesome- DO IT
2/20 Snow Tubing- Great opportunity for 2nd F.
Thank you all for making me a better man. F3 has helped me grow physically, mentally, and spiritually. I am forever grateful.
Aye!